WOD

Friday

Friday

Squat Clean (8×1)
Every 1:30 for 8 Sets
-Perform 1 squat clean
-start around 50%
-up to daily max
*Beginners can perform 2-3 per set and refine their technique
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

L3: (10 Strict PU or Chin-up)
L2: (Banded-Pullup)
L1: (500m Row)(Ring Rows)
*10 Min Cap
Cash Out
1) Landmine Twists 4×20
1b) Plate Bent Over Rows 4×20

2) Banded Pull Thru 100 reps


Fit Camp

Fit Camp

Warm-up
4 Rounds
250m Row
25 V-Ups
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
FIT WOD
For Time
50 Steps ups
50 Hanging Knee Raise
50 Walking Lunges
50 Hollow Rocks
50 Burpees

Wednesday

Wednesday

Back Squat (3×5 @80%)
-Keep the weight the same for all sets
-Rest 2:00 between sets

Tuesday

Tuesday

Strength
Handstand Push-ups (EMOM 10)
-Every minute perform 1-5 Strict HSPU
-Scaing options:
Tempo Pike off the box
Or
Z-press
Fuego (Time)
“Fuego”
5 Rounds

10 Push Press (135/95)
15 Burpees
20 Box Jumps (24/20)

L3: (115/80) (Ab Mats)
L2: (95/65) (Box HSPU) (Step-ups)
L1: 4 Rounds

Cash Out
1) DB Skullcrusher 3×10
2) Banded Pull Aparts 4×20

Monday

Monday

Deadlift (3×5@75%)
-Three sets should all be performed at the same weight today
Mush (AMRAP – Rounds and Reps)
“Mush”
AMRAP 12

30 DU
20 DB Snatch (50/35)
10 DB Box Step Overs(50/35) (24,20)

L3: (20,15″)
L2: (35/25)
L1: (60 SU) (15/10)

Cash Out
BB Hip Thrusts 4×15
Extra Oly
3 Position Clean (high hang, below knee, floor) (Every :90 for 6)
Complete a clean complex of:
1 High Hang Clean
1 Below Knee Hang Clean
1 Clean

Stay at 70-75%

Saturday

Saturday

Team Grinding (Time)
“Team Grinding”
Teams of two
For Time
60 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Synchro Ab Mat SU
60 Split Jerks (135/95)
60 Synchro Ab Mat SU
60 Burpee Box Jump Overs
60 Cal Bike

*Teams of two should do one row and one bike during the workout, beginning or end


Friday

Friday

ReUnion 3.0 (AMRAP – Rounds and Reps)
“ReUnion 3.0”
AMRAP 5 Minutes
6 Hang Power Snatch (135,95)
6 OH Front Stepping Lunges (135,95)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (105,75)
6 OH Front Stepping(105,75)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (75,55)
6 OH Front Stepping (75,55)
36 Double Unders
L2= (115,80) (95,65) (65,45)
L1= Modify weights or use the same weights across for the whole workout (72SU)
**Lunges are total and NOT each leg**

Fit Camp

Fit Camp

Warm-up
Farmers and Lumberjacks!
Grenade Whistle (Time)
‘Grenade Whistle’
For Time:
30-20-10
Medball Squat Clean (20/14)
Cal Row
Nacho-Macho-Man (AMRAP – Rounds and Reps)
‘Nacho-Macho-Man’

AMRAP 12
8 DB DL (50/35)
8 Push-ups on DB
8 Russian Twists w DB (ea) (50/35)

Extra Endurance
Teams of Two
1000m Row
Rest 1 Min
750m Row
Rest 1 Min
500 m Row

Wednesday

Wednesday

Turkish Get Up (5RM)
-Complete 5 on each arm
-5 Rounds
-Rest :90 after you perform each
15 mins to complete
Boarding Time (Time)
‘Boarding Time’

7 RFT
200m Run
14 KBS (70/53)
7 Strict Pull-ups

L3: (53/44) (5 Strict)
L2: (35/26) (Banded)
L1: (26/18) (Seated Pull-ups)

-No ring Rows today
-It will be tough to go unbroken on ALL sets of pull-ups today
Cash Out
1) Glute Ham Raise 4×10 (use band if necessary)
2) OH Farmers Carry 4x 150 Ft.

Tuesday

Tuesday

Back Squat (5-5-5-5-5+)
-75-80% across
-Last set is an AMRAP
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

L3: (75,55)
L2: (65,45)
L1: (45,33)

*12 Min Cap

Cash Out
1) Bench Press
10-8-6-4
2) Leg Raises
4×15

1 15 16 17 18 19 28